Monday - kick start

Here is another great one.

Group warm up

Skill
Muscle up progression.
-kipping pull to hip
-box jumping mu
-band mu

Metcon
5 Rounds
400m run
3 squat cleans 185/135, 135/95, 95/65
2 muscle ups, 3 chest to bars, 4 pullups
1 rope climb 15 feet, ground to standing